CROSSFIT INVENTIVE IS NOW CLOSED.

We would like to thank all of our past clients who stood by us, our family and our Gym. We have relocated to the Sunshine Coast in Sunny Queensland where we are living our best lives. 

We wish you all the very best for the future.

Now, do some Burpees!

CrossFit Inventive – CrossFit

Warm-up (No Measure)

60 sec couch stretch E/S

30 sec spiderman lunge E/S

30 sec glute E/S

30 sec lower back/hip flexor

30 sec forearm

30 Green banded SLDL

RED BANDED:

20 PULL APARTS

20 PASS THROUGHS

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STRENGTH:

1 x Power clean + 1 x Front squat + 1 x Split jerk (On every 90 sec x 6 sets)

This is a complex, hold onto the bar.

5 mins to find a starting weight that will allow you to only increase by no more than 2.5-5kg each set over the 6 sets.

Beginners: find a comfortable weight and focus on form.

Record heaviest successful single.

Metcon (Time)

FOR TIME:

15-12-9:

Hang squat clean @40/30kg

HRPU

Straight into:

9-6-3:

Push jerk @40/30kg

Ring Muscle-up

Scale:Bar muscle-up/C2B/Kipping/Butterfly pull-ups.

12 minute cap.